Despite the difference in size, shape, color and flavor; legumes, nuts and seeds share similar health benefits. Many American’s tend to overlook legumes, nuts and seeds as significant sources to meet their protein needs. However, just 1/2 cup of beans provides 8 grams of protein.

In addition to protein, legumes contain folate, fiber, manganese, magnesium, copper, iron, potassium, calcium and more. An ounce of nuts provides densely packed nutrients that include different plant compounds known for their aid in protection against oxidative stress from free radicals and help manage cholesterol. To reap the many health benefits provided by legumes, nuts and seeds, aim for 3 cups of beans per week and 1 ounce of nuts/seeds per day.